Veganalysis 2.8 Beautiful Skin

27 Aug

veganalysis

2.8 Beautiful Skin: Integumentary system

  1. Biotin and Vitamin C: Biotin and Vitamin C are nutrients that helps us keep a young, attractive appearance since it plays a major part in maintaining the health of our hair, nails and skin.
  2. Microbiome/Sugar: Keeping a healthy gut flora and diverse microbiome helps with healthy skin. Sugar intake can interrupt the microbiome and also cause spikes in blood sugar which can impact the skin.
  3. Vitamin E: Infused with antioxidant properties it aids in maintaining a youthful glow by warding off free radicals. Vitamin E rich foods help in delaying aging process, and also help in preventing skin pigmentation.
  4. Skin care products: The skin is the largest organ in the human body, and it’s the one that receives the most abuse from the sun, the pollution in the air, and destructive toxins we put on our skin.  So choose natural products to put on your skin. The best one…coconut oil!
  5. Moringa: This superfood is high in many nutrients, and also wonderful for the skin. Try making a mask out of it with apple cider vinegar and turmeric or adding it to your morning smoothie!
  6. Spices: Spices like fresh ginger, cumin, coriander, thai basil, rosemary and oregano contain many healthy chemicals as we learned about turmeric. These polyphenols from the spices enrich the skin when added to the diet.
  7. Summary: Your skin is our largest organ and our first line of defense. It is one of the most meaningful ways we connect with one another whether that be a handshake, a hand on the shoulder or a warm hug. So treat it well by including Biotin rich foods like chard, vitamin rich foods like citrus and berries, vitamin E rich foods like nuts and seeds, reducing added sugars, adding in superfoods like moringa and spices. Avoid putting harsh chemicals and skin products on your skin, and choose natural products like coconut oil!
  8. Recipe:Healthy Skin Stuffed Peppers, Serves 4Quinoa-Stuffed-Peppers-SQUARE

Ingredients:

  • 1 cup (168 g) quinoa or rice, thoroughly rinsed and drained
  • scant 2 cups (460 ml) vegetable stock (sub water, but it will be less flavorful)
  • 4 large red, yellow, or orange bell peppers, halved, seeds removed
  • 1/2 cup (120 g) salsa, plus more for serving
  • ½ cup chopped chard
  • 1 Tbsp (4 g) nutritional yeast (optional)
  • 2 tsp cumin powder
  • 1 1/2 tsp chili powder
  • 1 1/2 tsp garlic powder
  • 1 15-ounce (425 g) can black beans, drained (if unsalted, add 1/4 tsp sea salt)
  • 1 cup (168 g) whole kernel corn, drained

Toppings:

  • 1 ripe avocado, sliced
  • Fresh lime juice
  • Hot sauce
  • Cilantro, chopped
  • Diced red onion

Directions:

  1. Add quinoa and vegetable stock to a saucepan and bring to a boil over high heat. Once boiling, reduce heat, cover, and simmer until all liquid is absorbed and quinoa is fluffy – about 20 minutes.
  2. Preheat oven to 375 degrees F (190 C) and lightly grease a 9×13 baking dish or rimmed baking sheet.
  3. Brush halved peppers with a neutral, high heat oil, such as avocado or refined coconut.
  4. Add cooked quinoa to a large mixing bowl and add remaining ingredients – salsa through corn. Mix to thoroughly combine then taste and adjust seasonings accordingly, adding salt, pepper, or more spices as desired.
  5. Generously stuff halved peppers with quinoa mixture until all peppers are full, then cover the dish with foil.
  6. Bake for 30 minutes covered. Then remove foil, increase heat to 400 degrees F (204 C), and bake for another 15-20 minutes, or until peppers are soft and slightly golden brown. For softer peppers, bake 5-10 minutes more.
  7. Serve with desired toppings (listed above) or as is. Best when fresh, though leftovers keep covered in the refrigerator for 2-3 days. Reheat in a 350-degree F (176 C) oven until warmed through – about 20 minutes.

Skin

Colleen Poling, RD ❤

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